Ready, Set, Go – Half Marathon Prep Course

In preparation for the New York City Half Marathon on March 21, Coach Mindy spoke at the Ready, Set, Go – Half Marathon Prep Course clinic, sponsored by the NYU Langone Medical Center. Joined by Dr. Lewis G.  Maharam, Dr. Laith M. Jazrawi, and Dennis A. Cardone, this clinic covered many aspects of half marathon training and preparation, from how to plan your race strategy, what to eat the morning of, and how to recognize and cope with different running-related injuries.

Coach Mindy

Coach Mindy, the first speaker of the panel, discussed tactics to prepare the body and mind for racing. She explained how to create a race plan that is realistic and attainable, how to set up what she called an altar of running gear to make your half marathon morning a bit less hectic (as if the 7:30AM start time isn’t problematic enough!), what to eat the night before and day of the race, and how to think like an athlete. Her tips offered beginner, intermediate and advanced runners an array of information that we as runners frequently overlook. For example, many may forget the importance of creating a pace chart, as the time on the clock at each mile marker isn’t your actual time, unless you are one of the elite runners starting at the front line. A couple of the lucky lecture attendees won a grab bag of running goodies and a private coaching session with Coach Mindy.

Dr. Lewis G. Maharam

The next speaker was Dr. Lewis G.  Maharam, columnist at competitor.com and Medical Director of the Rock ‘n’ Roll Marathon Series. Also known as Running Doc, Dr. Maharam has extensive experience in sports medicine, with a focus on endurance athletes and long-distance runners. Dr. Maharam also discussed a wide range of topics, but more specifically on the biological effects that running a half marathon has on the body. He discussed how to avoid hyponatremia (low sodium levels in the blood), which is a common condition that occurs when runners take in too much water. He gave us other simple tips (such as encouraging a race-day baby aspirin) to avoid injury. He also stressed runners to limit caffeine intake the morning of the race, and to optimize our recovery time in order to ensure healthy running and racing in the future.

Dennis A. Cardone

Dennis A. Cardone, a sports medicine and orthopedic specialist, discussed the scientific aspects of running nutrition. Not only did he encourage Dr. Maharam’s favorite Elvis bagel as a great pre-race breakfast option, but he also explained the importance of carbohydrates and the process through which the body uses energy stores during exercise. Dr. Cardone explained how the body attains energy primarily through carbohydrates, stored as muscle and liver glycogen. Simple carbohydrates such as white bread, rice and potatoes are easiest for the body to obtain and put to use during endurance activities such as half and full marathon running.

Dr. Laith M. Jazrawi

The final speaker, Dr. Laith M. Jazrawi, discussed the science behind common runner’s ailments and the different ways to treat these aches and pains. Topics ranged from meniscus tears in the knee to stress fractures of the shins and hips. Coupled with his knowledge of running and the detriments of the sport on the human body, Dr. Jazrawi addressed running-related injury topics that the clinic attendees inquired about.

The clinic concluded with open questions, fielded by the aforementioned running specialists. Runners left the clinic with a newfound dedication to half marathon training, and of course plenty of excitement for the big day, which is less than two weeks away!

Fit to Perform MIND Workshop

This past Thursday evening at The Running Center, Lois Barth, a New York City-based wellness expert and life coach, led the Fit to Perform MIND Workshop. Lois, a self-proclaimed “stand-up philosopher,” is an experienced and credentialed life coach who has worked with several clients over her twenty years in the field, many of whom are striving to achieve fitness and health goals. Her programs and workshops are built around the idea of living lusciously and staying connected with a vision of what you want to achieve.

Lois Barth

The workshop was split into three parts, each with a group exercise and reflection:

1. Create your finish line
2. Breaking through the motivational wall
3. Work-Life-Run balance

We performed different exercises in order to visualize ourselves achieving our goals, shutting out the interior voices that pop into our heads while running, and finding a balance between training and life. Lois presented us with ideas on how to make our goals attainable. She encouraged us to change our perspectives by maintaining a playful, almost humorous attitude toward the voices that tell us, as runners, what we can and can’t achieve.

After the workshop, I felt a newfound sense of dedication to my training program. I was reminded I am dedicated to attain my running goals because I have made a commitment to myself as an athlete to both train hard and take care of my body by resting and refueling. Lois’ multi-faceted approach to training the mind is essential to improving the sometimes troubled psyche of all runners and athletes.

For more information on Lois Barth’s programs, check out her website: Luscious Living with Lois.

Shortcuts to Faster Running

In a crunch for time but want to get a workout in? Read Coach Mindy’s Shortcuts to Faster Running on ThatsFit.com. She explains the importance of hill and speed work, and how to complete an efficient workout in very little time. I completed the following speed workout on the treadmill, as per Coach Mindy’s advice.

• 10-minute warm up
• 30 seconds fast
• 60 seconds slow
• 30 seconds fast
• 60 seconds slow
• 30 seconds fast
• 60 seconds slow
• 30 seconds fast
• 60 seconds slow
• 30 seconds fast
• 60 seconds slow
• 30 seconds fast
• 60 seconds slow
• 30 seconds fast
• 10-minute cool down

Despite the short duration of the workout (just under thirty minutes), I was challenged by these quick pick-ups. Though I can’t skimp on workout duration every day, this quick treadmill run is great for those busy days when fitting in a training run into daily life seems almost impossible.

Fit to Perform BODY Workshop

At the start of the spring half-marathon training program with The Running Center, I decided to keep everything that Coach Mindy gave to us in my TRC folder. However, the handouts at our training runs, PDF attachments sent via email, and informational readings from different events have amassed to a large amount of papers that no longer fit into this little folder. I’m swimming in handouts on stretching, cold-weather running and training nutrition. Looks like this little folder will no longer suffice…

My folder reached its maximum paper capacity after Wednesday evening’s Fit to Perform BODY workshop at The Running Center. This three-part workshop included presentations by a chiropractor, nutritionist, and Coach Mindy. The first presentation by Dr. Jeannette Anderson was titled Posture and How it Effects the Biomechanical Chain. Dr. Anderson, a seasoned marathoner and chiropractor, discussed common running related problems such as plantar fascitis, shin splints, stress fractures, runner’s knee, ITB band strain, hamstring/ groin pain, hip/ psoas strain, and lower back aches. She instructed us how to stretch before and after running to target these running-related pains and injuries. She also gave us the opportunity to use a specialized scale that measures alignment. This tested how much weight we bare as runners on each foot. Despite my spinal problems and awkward running form, my weight bearing is almost perfectly balanced. Who would’ve thought?!

Dr. Anderson discussing the scale reading with Kelly

Ruth measuring her alignment

The next portion of the workshop was devoted to nutrition. Lauren Slayton, a Registered Dietician and avid runner, works with many athletes to achieve their nutritional and health goals. She is the creator of Foodtrainers, a nutritional counseling practice on the Upper West Side in New York City. She shared with us her top ten winter training foods, many of which were rare products that even I, a self-proclaimed crunchy granola foodie, hadn’t tried. I won’t reveal the entire list, but I do have to share a few amazing finds, courtesy of Lauren:

Himalania chocolate-covered goji berries

Cara Cara orange slices

Siggi's yogurt

Lauren and the 10 Winter Training Table Foods

The third and final presenter was our own Coach Mindy. Armed with an arsenal of running knowledge, Coach decided to talk with us about breathing. She outlined the proper way to breathe while running, the difference between belly and chest breathing, and breathing foot strike patterns. Then she explained what to do when you develop a side stitch mid-run. She demonstrated a tried-and-true method (that vaguely resembled a funky chicken dance, minus the wing movement) to alleviate these often crippling stomach pains while running. We concluded this portion of the workshop with some breathing tests.

Coach Mindy demonstrating a breathing technique

Coach Mindy checks Melissa's posture

As expected, the workshop was engaging, informative and fun. It certainly gave me a few things to focus on, more specifically the following: being present during my runs and taking note of how and how often I breathe, my food choices on a daily basis, and taking note of and finally addressing my spinal problems with the help of Dr. Anderson. These changes will certainly help me in my training for the NYC Half-Marathon this March. Until then, I’ll be hitting the road (and the weight room!) both in Brooklyn on my own and in Central Park with the TRC team. I’m looking forward to next Tuesday’s run, which will be followed by team dinner – recap to come!

Heart Rate Interval Run

Armed with our Polar Heart Rate Monitors, our group set out on a snowy Tuesday evening for an interval run on the 72nd Street transverse in Central Park. Rusty from a cold weekend in New York, my running has certainly taken a hit as a result of these freezing days. Coach Mindy instructed we complete a long run on Saturday, which was quite a challenge considering it was sixteen degrees (one degree with the windchill) when I woke up on Saturday morning. Feeling defeated, I swallowed my pride and ran the six miles on the treadmill. I was elated when I saw temperatures in the thirties for our Tuesday evening run, as I couldn’t bear another cold day just yet.

We stretched in front of Bethesda Fountain and then made our way to our starting point toward the East side of the park. After splitting up into groups, we warmed up for a few minutes and began our three sets, with three intervals each. For each interval we ran at different heart rate intensities, or RPEs (Rate of Perceived Exertion) if we didn’t have a heart rate monitor. I myself am in the process of getting mine to actually read my heart rate, so I had to go by the RPE scale. I have a pretty good sense (I think?) of my exertion rate, as I have completed many races and know my potential speed and endurance levels. I can see how the RPE scale would be challenging, though, for new runners. How does one know just how fast they are able to run? Heck, I might even be totally unaware, which makes me determined to get my heart rate monitor up and running before Saturday’s long run.

By the end of our three sets, the snow was falling and Central Park was quiet. Assistant Coach Charlotte led our group for a short cool-down along Literary Walk, quizzing our group on which literary figures are found along the path and asking us to recite some Shakespeare, too. The path was quiet besides us rambling runners on a quick cool-down, and a wonderful sense of completion (and exhaustion) came over me. Central Park at night in the snow (after a tiring interval run!) is truly a wonderful place to be.

With balmy temperatures in the thirties once again today, I’m off for a short recovery run. And later, an evening workshop at The Running Center — more on that later!

The Running Center on LXTV

The RollerSizer – A Unique Exercise Tool

This past Thursday, The Running Center hosted an introductory class to the RollerSizer™, an inventive workout prop to help you tone up painlessly and easily. The class was led by Lizzie Trindade, the energetic creator of the RollerSizer™. Lizzie must have sensed I’m a purple person, because I was given the purple RollerSizer™ to match my exercise mat:

The RollerSizer

At the beginning of the class, Lizzie told us the story behind the creation of the RollerSizer™. This accidental invention came about while she was trying to comfortably do the exercises she was once able to complete painlessly. As described on her website, The RollerSizer™ is a exercise device that tones, stretches, improves posture and can relieve back and neck strain while performing abdominal exercises. The RollerSizer™ is a patent pending fitness invention that is the answer to core crunching workouts that burn, target and whittle the waist, without strain or pain. It actually makes you want to workout your waistline. It is easy to use and everyone should have one to keep at home, take to the gym, take on your travels and to use it to support your back in a chair or your head in the bed. The only stress you will have with the RollerSizer™ is deciding what color you want or that you do not have one!

Lizzie is the ultimate motivator. She got us working hard from the get-go, stopping only to ask how the RollerSizer™ felt while doing certain inversions and crunches.

RollerSizer creator, Lizzie Trindade explains the workout

Lizzie walked us through a few of the Point Placements, or ways to use the RollerSizer™. As a former dancer, these “placements” create a structured set of positions that can lead to different routines for workouts with the RollerSizer™. The prop comes with a DVD that guides the user through these routines, targeting specific goal areas. As a group, we tried several Point Placements:

Ruth (left) and Nicole RollerSize their necks

Lizzie’s partner Shelby then demonstrated different ways to use the RollerSizer™. His instructional video can also be found on the RollerSizer™ blog.

Shelby crunches with the RollerSizer

We also used the RollerSizer™ to aid with different stretches, some of which resembled certain  yoga postures, but are easier on the back and neck with the RollerSizer™.

Melissa strengthens her back

RollerSizer-assisted stretch

By the end of the class, I felt significantly stretched and toned in the abdominal area. More importantly, I didn’t feel any of the neck soreness I normally experience while doing crunches. I also felt my lower back and tailbone were supported during leg lifts and stretches that would normally cause agitation and pain.

To learn more go to the RollerSizer™ website and buy one for yourself!

Hill Intervals and Trail Running

This past week’s runs at The Running Center marked our third week of training, which thankfully came with an improvement in weather conditions. On Tuesday, our hill intervals on the hill just outside of Strawberry Fields was as painless as running on an incline can be: Coach Mindy split the run into three sets with reps for each set. I love the organized manner of this workout, as the time seems to fly by when you know you only have X amount of reps left of whichever set you are on at any given moment.

Before we began the sets and intervals, Coach Mindy spent a few minutes discussing and demonstrating hill running form. This encouraged me to spend a good deal of energy focusing on arm form, as I seem to lose focus on simple running mechanics very easily. I know that I can conserve energy if I swing my arms closer to my body rather than inches away from it. Coach had to remind me repeatedly during the workout to keep my arms closer to my side, as they seem to flail uncontrollably when I run up and down hills. I guess as runners we all have quirky running mannerisms, but if we work to fix these odd habits, we can certainly run faster and more efficiently.

By the time Saturday rolled around, I was ready for another TRC workout, as my mid-week runs were certainly lacking in effort and speed. I am still getting used to running with a group and love that I can ditch my iPod for the company and conversation with others. I know the iPod is actually a hindrance to my running (Coach Mindy doesn’t allow iPods during group training runs – Tony learned this the hard way on Saturday!) and hope to gain the stamina to bust out a run mid-week truly on my own.

Saturday’s run was a trail run of sorts amidst the wilderness of Central Park. If you use your imagination, some moments on the Bridal Path really do make you feel as you are running in the woods. As us New Yorkers are well aware, these moments of serenity are rare, but are found more often on distance runs such as these. Our group was assigned to run approximately 6.2 miles. Most of us stuck together throughout the six miles and completed our longest group run yet. Upon finishing the run, Assistant Coach Charlotte was instructing another group on breathing, as some runners expressed they had some trouble breathing in the cold air.

Assistant Coach Charlotte's breathing technique

After this brief demo, the group stretched and prepared to head home. Since all of the serious running business was completed and out of the way, there was a bit of time left in our morning to joke around:

Alison & Dionis share a post-run laugh

This week at The Running Center will bring warm weather and a heart rate clinic on Tuesday. I just might cave and purchase a heart rate monitor, if the argument to use one is convincing enough. We’ll find out this Tuesday night. Until then, keep on running!

Shopping Event at New York Running Company

On Wednesday evening, The Running Center held a shopping event at New York Running Company, located on the second floor of the Timer Warner Center.

Armed with the enthusiasm of the previous night’s bone-chilling training run, our spring marathon runners purchased shoes and attire with the aid of the attentive and knowledgeable store staff.

Kathleen explains her struggle to find a shoe that fits

Ruth gets advice

Coach Mindy shares her knowledge about different shoes for different runners

Matt shows off his new kicks

Hmmm...Work shoes vs. Running shoes

Megan and Lead Assistant Coach Lane explore outerwear

Runners refuel after an evening of shopping

I almost purchased another pair of running tights (I only own one), but decided to save my money for a more worthwhile purchase in the near future: a heart-rate monitor. This decision proved to be a smart one, as I ran on my own this morning (following our TRC training schedule, of course) in Prospect Park in a short sleeved shirt and shorts! This was certainly a drastic change from our Tuesday night run, which despite the layers of clothing I wore, made me want to run on a treadmill (or dreadmill) for the rest of the winter. Thank goodness for warm and sunny Saturdays in the middle of January!

The shopping event was a wonderful way to get to know the runners on our team and discuss important topics such as reality television shows, tumblr and meetup. It seems we have a wonderful group of runners with diverse backgrounds and interests, and I’m sure we’ll become even more cohesive as a group with the upcoming training runs and events. Stay tuned!

Half-Marathon Training Program Kickoff Run

This morning marked the first day of The Running Center’s 2010 winter program. I was greeted just a few minutes before 9AM on this chilly January morning by Coach Mindy, Assistant Coaches Charlotte and Lane and a group of about thirty other enthusiastic runners at Bethesda Fountain in Central Park. I entered through Strawberry Fields, where I found myself just a month back during a Tuesday evening run. This time, the bright sunlight provided me with energy and excitement for a new year of running, a new training program and a new group of friends.

Coach Mindy rounded up the troops and explained the workout after a few minutes of stretching. Because this is our first official run as a group, Coach needed to get an idea of how fast and strong we are as runners. The workout: a time trial, a shorter distance for beginners and a longer distance for more experienced runners training for a half-marathon. We split into groups and started running at a comfortable pace. Coach Mindy kept track of our time while Assistant Coaches Lane and Charlotte circulated throughout the groups of runners. By the end of my three miles my toes and fingers were just starting to de-frost. What a challenge in this weather! If anything, the cold helps me as a runner to move a little faster so as to finish my workout faster, anticipating a hot shower and warm meal.

I was totally impressed by us as a group — here we are, out in Central Park before 9AM on a Saturday, sacrificing the ability to sleep in on such a chilly morning so that we can get out early and partake in the sport we all love (or will learn to love!). What motivates us as runners to get out there and run? Committing to a program is a big part of it, especially one with a detailed schedule of group and solo workouts, a cohesive team of runners, and fun extra-curricular activities such as informational sessions and store events . Check out our neat bags, too:

I am looking forward to our next group run on Tuesday, and a shopping event the following evening. In the meantime, I’m going to make sure I get enough sleep and eat well in order to follow Coach Mindy’s workouts as best I can. I am also hoping to get to know some of the other runners within the next few weeks.

Until next time – happy running!